| POTATO HEALTH BENEFITS, NUTRITION VALUES |
In 18th century, potatoes were introduced to North America via Irish immigrants, however their origin is
South America. Over 7,000 years ago, potatoes were first cultivated in the Andes Mountains. Many kinds
of potatoes are seen today, but the most common of these are the russet, round white, and the red
potato. Potatoes are tough and durable, store well, and have an impressive nutritional content including
being a rich source of fiber, potassium and vitamin C. Like other fruits and vegetables, potatoes are a
low calorie food and are free of fat, cholesterol, and sodium. However, the leaves and stems of a potato
plant are poisonous and may cause illness when ingested.
Nutrition Facts: Russet Potato
Serving Size 1 potato (200g)
Amount Per Serving
Calories 140
Total Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 31 g
Dietary Fiber 5 g
Sugars 2 g
Protein 3 g
Also contains Vitamin C, Calcium and Iron.
Nutrition Facts: Russet Potato
Serving Size 1 potato (200g)
Amount Per Serving
Calories 140
Total Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 32 g
Dietary Fiber 3 g
Sugars 2 g
Protein 4 g
Also contains Vitamin C, Calcium and Iron.
POTATO HEALTH BENEFITS
ANTI-OXIDATIVE ACTIVITIES
The antioxidative activities of anthocyanins from purple sweet potato have been demonstrated. [2]
Does potato or sweet potato benefit people at risk of cancer?
French fries are bad for our health. In 2008, Flood A [flood@epi.umn.edu] and other researchers from
University of Minnesota studied the correlation between dietary patterns and colorectal cancer in about
490,000 middle-aged Americans. They found that dietary patterns characterized by a low frequency of
meat and potato consumption and frequent consumption of fruit and vegetables and fat-reduced foods
are consistent with a decreased risk of colorectal cancer. [3]
How are about potato extracts or sweet potatoes? Consumption of sweet potato and vegetables
reduced the odd of gallstone cancer in a study of 165 patients [A1]. And, there are two cell studies
supporting the idea that sweet potatoes may benefit people at risk of certain types of cancers. [6, 7]
Recently, a report from University of Mar del Plata, Argentina, has caught my eye. The researchers
showed the cytotoxic activity of potato aspartic proteases induced apoptosis on Jurkat T cells after a
short time of incubation in a dose-dependent manner. [1] Almost at the same time, Dr. Reddivari L and
research fellows Texas A&M University reported the anti-cancer activities of wild potato extracts on
human HT-29 colon and LNCaP prostate cancer cell lines in vitro [2] Dr. Reddivari L further demonstrated
that the cytotoxic activities of potato extract/ anthocyanin fractions in cancer cells were due to activation
of caspase-independent apoptosis. [5]
Researchers from Istituto di Scienze delle Produzioni Alimentari, Italy, reported that potato extracts
inhibited proliferation of human mammalian cancer (MCF-7) cells in a dose-dependent manner. [4] And,
this group used methanol/water or phosphate buffer to prepare the extracts. Based on these studies, I
won’t chop the potatoes into strips, deep-fry the strips in oils and then eat.
CHOLESTEROL LOWERING EFFECTS
Potato has been demonstrated to lower serum cholesterol. [3] Sweet potato was found to be effective
binder for cholesterol in a vitro study. [4]
Availability, Selection and Storage
Potatoes are grown across the United States and are available year round. Store potatoes in a cool, dry
place. Sunlight can cause the skin to turn green; if this occurs the skin must then be peeled off before
consuming. Most of the nutrients are contained right below the skin, so avoid peeling when possible.
Besides fresh potatoes, other forms are often available as well, including
• Refrigerated pre-cut fresh potatoes
• Frozen potatoes
• Canned potatoes
• Dehydrated potatoes
When choosing potatoes, be sure they are firm, smooth, and the color they are supposed to be.
Softness, a green tinge, or wrinkly skin may indicate a potato that is past its prime.
Preparation
Potatoes should be thoroughly washed with clean tap water and scrubbed lightly before preparation.
Any sprouts or eyes growing from the potato should be cut out. The skin can be removed or
left on depending on use.
Common methods of preparation include boiling, baking, microwaving, mashing, frying and grilling.
Consuming baked and grilled potatoes with the skin left on provides the most nutrients.
Include potatoes in your variety of daily colorful fruits and vegetables!
Start a vegetable garden and plant potatoes, they are easy to grow!
Wash and poke holes in a raw potato and microwave for about 4
minutes for a fast, tasty low-calorie snack.
Add cut-up boiled potatoes to stews and vegetable soups.
Wrap baking potatoes in foil and put them on the grill and add to a
summer meal.
Boil and mash potatoes for an all time favorite dish.
Slice potatoes into strips, season, and bake in the oven for healthy,
homemade French fries.
Potato Varieties
Russet---------------------------------------------- Round White
Long White------------------------------------------Fingerling
Red skinne----------------------------------------- New
Blue/Purple skinned-----------------------------Yellow flesh
REFERENCE
A1 Pandey M et al, Diet and gallbladder cancer: a case-control study Eur J Cancer Prev. 2002 Aug;11(4):365-8.
2. Antioxidative activity of anthocyanins from purple sweet potato, Ipomoera batatas cultivar Ayamurasaki. Biosci
Biotechnol Biochem. 2005 May;69(5):979-88.
3. Cholesterol-lowering effects of soybean, potato and rice proteins depend on their low methionine contents in rats
fed a cholesterol-free purified diet. J Nutr. 1997 Mar;127(3):470-7.
4. Lund ED Cholesterol binding capacity of fiber from tropical fruits and vegetables. Lipids. 1984 Feb;19(2):85-90.
Reference for the section on "Does potato benefit people at risk of cancer?"
[1] Mendieta JR, Fimognari C, Daleo GR, Hrelia P, Guevara MG. Cytotoxic effect of potato aspartic proteases (StAPs)
on Jurkat T cells. Fitoterapia. 2009 Oct 13. [2] Nzaramba MN, Reddivari L, Bamberg JB, Miller JC. Antiproliferative
activity and cytotoxicity of Solanum jamesii tuber extracts on human colon and prostate cancer cells in vitro. J Agric
Food Chem. 2009 Sep 23;57(18):8308-15. [3] Flood A, Rastogi T, Wirfält E, Mitrou PN, Reedy J, Subar AF, Kipnis V,
Mouw T, Hollenbeck AR, Leitzmann M, Schatzkin A. Dietary patterns as identified by factor analysis and colorectal
cancer among middle-aged Americans. Am J Clin Nutr. 2008 Jul;88(1):176-84. [4] Leo L, Leone A, Longo C, Lombardi
DA, Raimo F, Zacheo G. Antioxidant compounds and antioxidant activity in "early potatoes". J Agric Food Chem. 2008
Jun 11;56(11):4154-63. Epub 2008 May 14. [5] Reddivari L, Vanamala J, Chintharlapalli S, Safe SH, Miller JC Jr.
Anthocyanin fraction from potato extracts is cytotoxic to prostate cancer cells through activation of caspase-dependent
and caspase-independent pathways. Carcinogenesis. 2007 Oct;28(10):2227-35. Epub 2007 May 23. [6] Huang GJ,
Sheu MJ, Chen HJ, Chang YS, Lin YH. Growth inhibition and induction of apoptosis in NB4 promyelocytic leukemia cells
by trypsin inhibitor from sweet potato storage roots. J Agric Food Chem. 2007 Apr 4;55(7):2548-53. Epub 2007 Mar 1.
[7] Rabah IO, Hou DX, Komine S, Fujii M. Potential chemopreventive properties of extract from baked sweet potato
(Ipomoea batatas Lam. Cv. Koganesengan). J Agric Food Chem. 2004 Nov 17;52(23):7152-7.
South America. Over 7,000 years ago, potatoes were first cultivated in the Andes Mountains. Many kinds
of potatoes are seen today, but the most common of these are the russet, round white, and the red
potato. Potatoes are tough and durable, store well, and have an impressive nutritional content including
being a rich source of fiber, potassium and vitamin C. Like other fruits and vegetables, potatoes are a
low calorie food and are free of fat, cholesterol, and sodium. However, the leaves and stems of a potato
plant are poisonous and may cause illness when ingested.
Nutrition Facts: Russet Potato
Serving Size 1 potato (200g)
Amount Per Serving
Calories 140
Total Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 31 g
Dietary Fiber 5 g
Sugars 2 g
Protein 3 g
Also contains Vitamin C, Calcium and Iron.
Nutrition Facts: Russet Potato
Serving Size 1 potato (200g)
Amount Per Serving
Calories 140
Total Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 32 g
Dietary Fiber 3 g
Sugars 2 g
Protein 4 g
Also contains Vitamin C, Calcium and Iron.
POTATO HEALTH BENEFITS
ANTI-OXIDATIVE ACTIVITIES
The antioxidative activities of anthocyanins from purple sweet potato have been demonstrated. [2]
Does potato or sweet potato benefit people at risk of cancer?
French fries are bad for our health. In 2008, Flood A [flood@epi.umn.edu] and other researchers from
University of Minnesota studied the correlation between dietary patterns and colorectal cancer in about
490,000 middle-aged Americans. They found that dietary patterns characterized by a low frequency of
meat and potato consumption and frequent consumption of fruit and vegetables and fat-reduced foods
are consistent with a decreased risk of colorectal cancer. [3]
How are about potato extracts or sweet potatoes? Consumption of sweet potato and vegetables
reduced the odd of gallstone cancer in a study of 165 patients [A1]. And, there are two cell studies
supporting the idea that sweet potatoes may benefit people at risk of certain types of cancers. [6, 7]
Recently, a report from University of Mar del Plata, Argentina, has caught my eye. The researchers
showed the cytotoxic activity of potato aspartic proteases induced apoptosis on Jurkat T cells after a
short time of incubation in a dose-dependent manner. [1] Almost at the same time, Dr. Reddivari L and
research fellows Texas A&M University reported the anti-cancer activities of wild potato extracts on
human HT-29 colon and LNCaP prostate cancer cell lines in vitro [2] Dr. Reddivari L further demonstrated
that the cytotoxic activities of potato extract/ anthocyanin fractions in cancer cells were due to activation
of caspase-independent apoptosis. [5]
Researchers from Istituto di Scienze delle Produzioni Alimentari, Italy, reported that potato extracts
inhibited proliferation of human mammalian cancer (MCF-7) cells in a dose-dependent manner. [4] And,
this group used methanol/water or phosphate buffer to prepare the extracts. Based on these studies, I
won’t chop the potatoes into strips, deep-fry the strips in oils and then eat.
CHOLESTEROL LOWERING EFFECTS
Potato has been demonstrated to lower serum cholesterol. [3] Sweet potato was found to be effective
binder for cholesterol in a vitro study. [4]
Availability, Selection and Storage
Potatoes are grown across the United States and are available year round. Store potatoes in a cool, dry
place. Sunlight can cause the skin to turn green; if this occurs the skin must then be peeled off before
consuming. Most of the nutrients are contained right below the skin, so avoid peeling when possible.
Besides fresh potatoes, other forms are often available as well, including
• Refrigerated pre-cut fresh potatoes
• Frozen potatoes
• Canned potatoes
• Dehydrated potatoes
When choosing potatoes, be sure they are firm, smooth, and the color they are supposed to be.
Softness, a green tinge, or wrinkly skin may indicate a potato that is past its prime.
Preparation
Potatoes should be thoroughly washed with clean tap water and scrubbed lightly before preparation.
Any sprouts or eyes growing from the potato should be cut out. The skin can be removed or
left on depending on use.
Common methods of preparation include boiling, baking, microwaving, mashing, frying and grilling.
Consuming baked and grilled potatoes with the skin left on provides the most nutrients.
Include potatoes in your variety of daily colorful fruits and vegetables!
Start a vegetable garden and plant potatoes, they are easy to grow!
Wash and poke holes in a raw potato and microwave for about 4
minutes for a fast, tasty low-calorie snack.
Add cut-up boiled potatoes to stews and vegetable soups.
Wrap baking potatoes in foil and put them on the grill and add to a
summer meal.
Boil and mash potatoes for an all time favorite dish.
Slice potatoes into strips, season, and bake in the oven for healthy,
homemade French fries.
Potato Varieties
Russet---------------------------------------------- Round White
Long White------------------------------------------Fingerling
Red skinne----------------------------------------- New
Blue/Purple skinned-----------------------------Yellow flesh
REFERENCE
A1 Pandey M et al, Diet and gallbladder cancer: a case-control study Eur J Cancer Prev. 2002 Aug;11(4):365-8.
2. Antioxidative activity of anthocyanins from purple sweet potato, Ipomoera batatas cultivar Ayamurasaki. Biosci
Biotechnol Biochem. 2005 May;69(5):979-88.
3. Cholesterol-lowering effects of soybean, potato and rice proteins depend on their low methionine contents in rats
fed a cholesterol-free purified diet. J Nutr. 1997 Mar;127(3):470-7.
4. Lund ED Cholesterol binding capacity of fiber from tropical fruits and vegetables. Lipids. 1984 Feb;19(2):85-90.
Reference for the section on "Does potato benefit people at risk of cancer?"
[1] Mendieta JR, Fimognari C, Daleo GR, Hrelia P, Guevara MG. Cytotoxic effect of potato aspartic proteases (StAPs)
on Jurkat T cells. Fitoterapia. 2009 Oct 13. [2] Nzaramba MN, Reddivari L, Bamberg JB, Miller JC. Antiproliferative
activity and cytotoxicity of Solanum jamesii tuber extracts on human colon and prostate cancer cells in vitro. J Agric
Food Chem. 2009 Sep 23;57(18):8308-15. [3] Flood A, Rastogi T, Wirfält E, Mitrou PN, Reedy J, Subar AF, Kipnis V,
Mouw T, Hollenbeck AR, Leitzmann M, Schatzkin A. Dietary patterns as identified by factor analysis and colorectal
cancer among middle-aged Americans. Am J Clin Nutr. 2008 Jul;88(1):176-84. [4] Leo L, Leone A, Longo C, Lombardi
DA, Raimo F, Zacheo G. Antioxidant compounds and antioxidant activity in "early potatoes". J Agric Food Chem. 2008
Jun 11;56(11):4154-63. Epub 2008 May 14. [5] Reddivari L, Vanamala J, Chintharlapalli S, Safe SH, Miller JC Jr.
Anthocyanin fraction from potato extracts is cytotoxic to prostate cancer cells through activation of caspase-dependent
and caspase-independent pathways. Carcinogenesis. 2007 Oct;28(10):2227-35. Epub 2007 May 23. [6] Huang GJ,
Sheu MJ, Chen HJ, Chang YS, Lin YH. Growth inhibition and induction of apoptosis in NB4 promyelocytic leukemia cells
by trypsin inhibitor from sweet potato storage roots. J Agric Food Chem. 2007 Apr 4;55(7):2548-53. Epub 2007 Mar 1.
[7] Rabah IO, Hou DX, Komine S, Fujii M. Potential chemopreventive properties of extract from baked sweet potato
(Ipomoea batatas Lam. Cv. Koganesengan). J Agric Food Chem. 2004 Nov 17;52(23):7152-7.
| What are the benefits of potato? Potato is a rich source of fibers, potassium and vitamin C. In addition, it contains very low calories and fat content. |
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Discuss with your doctor before taking any alternative medicine. This article is for
reference only, it is not a medical advice. All rights reserved. Do not copy this article to
other website or blog.
reference only, it is not a medical advice. All rights reserved. Do not copy this article to
other website or blog.
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